We are happier and more productive when we get a good night’s sleep, so here are some tips to help you get a good night’s sleep:
Don’t drink tea or coffee after 10 p.m.
Don’t smoke. Nicotine is a stimulant, so it can make it hard to fall asleep and stay asleep.
Go to bed at the same time every night to set a schedule.
Use the bed only to sleep and have sex.
Put dimmers on your light switches and turn down the lights in the hours before bed to make it seem like it’s getting dark outside.
Don’t work out in the evening. Instead, work out early in the day to help you sleep well.
Try repeating positive statements like “I let go of the day and have a restful, peaceful sleep” several times as you get ready for bed.
If you can’t fall asleep after a while, get up and do something boring until you feel sleepy.
Drinking alcohol may help you fall asleep, but you’re more likely to wake up in the middle of the night feeling thirsty and needing to use the bathroom.
Try to breathe slowly and deeply, focusing on your stomach instead of your chest, to calm down.
Get checked for allergies, especially if you wake up in the middle of the night craving a certain food.
Don’t pay bills or do similar tasks right before bed.
Try chamomile, passion flower, lavender flowers, or valerian tea, or take a valerian or skullcap herbal supplement.
Put lavender and clary sage essential oils on your pillow and breathe in their calming scents as you sleep.
Try a flower remedy. There are many different kinds. In the Bach flower remedies, you could try “vervain” if it’s hard for you to let go of the day, “holly” if anger and resentment keep you awake, “white chestnut” for unwanted thoughts that won’t go away, and “aspen” if nightmares keep you awake.
If stress is keeping you awake, try holding your frontal eminences (the bumps on your forehead, about halfway between your eyebrows and hairline).
You can try taking magnesium and calcium supplements.
If you have hot flashes, try giving your endocrine system some natural help at this time.
Neway wild yam and chaste berry cream is one that I would recommend.
A lot of alternative and complementary therapists help people who have trouble having a nights rest. Find a therapist in your area and ask if they have worked in this field before.
Trouble sleeping can be a sign of a deeper health problem, like thyroid problems or depression. Get this checked out by a doctor or nurse who is qualified to do so.